You don’t need to just go for a jog with your dog to get both of your heart rates up. Try this routine instead.
Suicide Sprints: “Many dogs are inherently competitive, which is why this workout works so well,” says Jordan. Head to a field or track and pick a starting point and five finish lines at different distances, like five, 10, 15, 20, and 25 feet away. Line up with your dog at the start and sprint to the first finish line five feet away, then pivot and sprint back to the start. Repeat going all the way to the 10-yard line, then on and on until you are sprinting to the 25-yard finish line and back. Repeat the entire series eight times, resting a minute between each round.
Stair Climb: “It doesn’t take climbing very many stairs to realize how that simple move boosts cardiovascular endurance, strengthens legs, and burns calories,” says Jordan. Find a set of stairs — they can be outside or inside — that has at least 20 steps in a row and head up them at a quick, steady pace with your dog right next to you. If you need more of a challenge, take the stairs two at a time. Return to the bottom of the stairs, rest for 20 seconds, then head right up again. Repeat five times.
Box Jumps: They are a staple of Crossfit, and with this tweak from Kordecki, box jumps can be fun for you and your dog. Find a park or path that has benches along one side. Take off running and when you reach each bench, pause in front of it and jump up onto it with both feet at the same time. Get your dog to follow suit, jump off the bench, and repeat at each one. Aim for a total of 20 jumps (you might need to circle back and repeat if there aren’t 20 benches in the park).
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